03/28/2016

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Monster Walk Forward/Backward

Lap Monster Walk Left/Right

+

10 Air Squats (w/ Hip Circle)

10 Plank Push Ups

10 Single Leg Cook Drill (5 per leg)

10 Hamstring Curls (on WB)

10 Shoulder Reach Throughs (per side)

Conditioning

Metcon (No Measure)

12:00 Alt EMOM

Min 1: 8-10 Tuck Ups

Min 2: 15 Russian KBS (1.5/1)

Min 3: 50m Waiters Carry (30/20 – SB)

RX+

Tuck Ups = 6-8 Strict T2B

Russian = American

WOD (Workout of the Day)

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Mobility

2:00 Pigeon (Per Leg)

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